2024-04-24 18:26
In the quest for a stronger, more defined physique, building lean muscle mass stands as a cornerstone. While it may seem daunting, especially for beginners, the journey towards achieving a… Read More
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Why You Should Invest In Your Health Blog
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The "true" cost ignoring your health.
2024-04-24 18:15
Why having a fitness program is important
Having a fitness program tailored by a Certified Strength and Conditioning Coach is crucial for achieving your fitness goals effectively. Here&rsquo&hell…Read More
2024-04-24 17:59
Introduction to Special Forces Assessment and Selection
The Special Forces Assessment and Selection (SFAS) is the first step to becoming a Green Beret. During this phase, candidates undergo… Read More
2024-04-24 17:44
Introduction to Elite Training Programs for Special Forces
Elite training programs for special forces are designed to push aspiring members to their limits,
both physically and mentally. The… Read More
2024-04-20 20:31
In the pursuit of building muscle, many individuals face the challenge of minimizing fat gain. Fortunately, with a strategic approach grounded in scientific principles, it’s possible… Read More
2024-04-20 20:22
Do you want to have a healthy diet?
Do you want your children to be healthy and fit?
Do you want to stay away from diseases and pains?
If the answer is yes, listen to what you should do… Read More
2024-04-20 19:53
Protein is not just another macronutrient; it’s the cornerstone of our body’s composition, serving as the primary building block for muscle and lean mass. The impact it has on ou… Read More
2024-04-20 19:28
Enhancing Sleep for Peak Performance
What is one of the biggest yet under rated talking points in the modern world of wellbeing & performance today ?
You guessed it right, SLEEP
Today, I… Read More
2024-04-20 13:56
Starting a new fitness journey is an exciting step toward improving your health and wellbeing. Whether you aim to lose weight, gain muscle, boost endurance, or simply lead a healthier lifes… Read More
2024-04-20 13:43
Change is Achievable! The Power is Within You!
Goal Setting and Understanding Your Why
The first aspect of committing to a healthier lifestyle is establishing the goal. Start with a relative… Read More
2024-04-20 13:26
In the pursuit of a balanced and healthy diet, understanding macronutrients is paramount. Macronutrients are the essential components of our diet that provide energy and support vital bodil… Read More
2024-04-20 12:39
Technology has come such a long way since I was a child. From dial-up internet to AOL instant messenger, the TomTom GPS, and Nokia cell phones (the big blocky ones, the size of a brick); we… Read More
2024-04-20 12:00
Today, I wanted to share with you all the results of a new study that I came across showing that 5 hours of exercise per week is now the new golden standard. Participants were studied and re… Read More
2024-04-20 11:37
Today’s blog post is all about fat burner supplements. In the pursuit of our fitness goals, it’s easy to be enticed by the promise of quick fixes. One such temptation ofte… Read More
2024-04-20 11:24
Exercising in a fasted state, also known as fasted training, has gained popularity in recent years among fitness enthusiasts and athletes alike. The concept involves engaging in physical ac… Read More
2024-04-16 08:59
In the world we live in today, we should all place a great emphasis on our physical fitness. An online fitness coach is a convenient choice, especially for those who don’t have much ti… Read More
2024-04-16 08:49
Water, the elixir of life, plays a fundamental role in every aspect of our well-being, including fitness. While many focus on the importance of exercise routines and dietary choices, the si… Read More
2024-04-12 19:04
An Object in Motion Stays in Motion: The Power of Consistency in Your Fitness Journey
In the world of fitness, there’s a fundamental truth that holds immense power: “An object in… Read More
2024-04-12 18:51
In the busy world that we live in now, sometimes is hard to do what we have to do, what is necessary for our well-being, such as to work out regularly.
In the evolving world, where technolog… Read More
2024-04-12 18:38
When you eat less than you burn, you lose weight. This means that you can cut calories in any way and still lose weight. However cutting calories from carbs can help you reach your advance… Read More
2024-04-12 18:24
Achieving optimal results in fitness and training often requires more than just physical effort—it also demands mental focus and deliberate engagement of muscles during each set. By h… Read More
2024-04-12 18:10
Injuries are an inevitable part of sports, often occurring when athletes push themselves beyond their limits without adequate training. This phenomenon can be attributed to various scientif… Read More
2024-04-12 17:52
Sodium plays a crucial role in exercise performance and overall athletic health. As one of the essential electrolytes, sodium helps regulate fluid balance, maintain blood pressure, and supp… Read More
2024-04-12 13:10
The Importance of Self-Compassion in Fitness
Are you the type to approach your fitness journey with a harsh, self-critical mindset, pushing yourself to the limit and punishing yourself for… Read More
2024-04-12 12:18
Deciding what to bring to the gym can significantly impact your workout routine, making a gym bag an indispensable ally for any fitness enthusiast. By ensuring you have all the necessary eq… Read More
2024-04-11 20:08
Fitness results
WHY PEOPLE DON’T GET FITNESS RESULTS IN THE FIRST 3 MONTHS OF THEIR JOURNEY?
Let’s be real, the main reason people work out is because they want a better physique… Read More
2024-04-11 17:58
Feeling Stuck? How a Coach Can Help You Reach Your Health and Happiness Goals
We’ve all been there. You set out to lose weight, boost your energy, and feel better overall, but somewher… Read More
2024-04-10 20:58
In a world obsessed with eternal youth, the secret to longevity lies in embracing pro-aging and making conscious lifestyle choices. While many seek quick fixes and anti-aging remedies, the… Read More
2024-04-10 20:42
Hey there, FitFam, champions and Humans – Today, let’s dive into a topic that’s near and dear to my heart: autonomy. If you are a small business owner, autonomy plays a cr… Read More
2024-04-10 19:43
What is a coaching philosophy and why are they important when choosing your trainer?
A coaching philosophy is a statements or value that guides the way a coach programs, trains, and interact… Read More
2024-04-10 19:06
Are you on a mission to shed some excess fat and sculpt a lean, toned physique? You’re not alone. Many people strive to achieve their fitness goals, but it can be challenging to know… Read More
2024-04-08 12:42
Maintaining a nutritious diet while keeping costs low can be a challenge. Yet, with strategic planning and a bit of creativity, achieving inexpensive and effective ways to stay on budget is… Read More
2024-04-08 12:27
Another week, another Wellbeing & Performance Tip
Can you believe we are already 1/4 through the year, time flies when you are having fun!
Today, let’s dive deep into the wonderfu… Read More
2024-04-08 12:20
As a personal trainer, I would emphasize that reaching a fitness goal is not solely about exercise; it’s about cultivating a collection of lifestyle habits that will support your effo… Read More
2024-04-08 11:36
Success is just a mindset shift away!
Ever sat down and thought, “I wanna be a success!”? Sure you have, who hasn’t? But then comes the big question: what on Earth does &ld&hell…Read More
2024-04-08 10:47
Nutrition is not just about dieting; it’s a cornerstone of good health!
In today’s fast-paced world, understanding and implementing sound nutritional practices are more important… Read More
2024-04-08 10:31
Menopause is a natural phase of life that every woman goes through, but it can come with a range of uncomfortable symptoms. However, there is a powerful tool that can help alleviate these s… Read More
2024-04-02 18:30
Find Joy Through Physical Activity
In today’s fast-paced world, it’s all too easy to fall into the trap of a sedentary lifestyle. With long hours spent sitting at desks, glued… Read More
2024-04-02 18:27
Fat Burning Zone: Are you Hitting Your Target or Are You Falling Short?
In the previous article of this series, we discussed the importance of cardiovascular training.
Cardio training is uni… Read More
2024-04-02 18:26
I hope this title caught your attention. The truth is titles like this are misleading. There is no way to achieve a “perfect” balance. And if someone is telling you this, then be… Read More
2024-03-28 19:34
The Spine & Bracing
The most miss understood joints in the body, the spine. Made up of many individual joints, as seen in the images above by the blue circles stacked vertically.
Runni… Read More
2024-03-28 19:10
Setting Boundaries – Selfish or Selfcare?
This is a tough subject for some people to read, so I’ll be empathetic yet firm.
Please let me know your honest thoughts on social media… Read More
2024-03-28 18:42
In the quest for physical fitness and strength, one often hears about the importance of consistency and dedication. While these are indeed crucial elements, there is another factor that play… Read More
2024-03-27 20:38
As we age, our bodies undergo significant changes, including a decline in muscle mass. Maintaining skeletal muscle is a key factor to aging powerfully. With each passing year after 30, we lo… Read More
2024-03-25 21:36
“Eat your veggies!”
We are used to hearing this from our parents growing up but the importance of why and how never really stuck. As a nutrition coach, one of the most common hab… Read More
2024-03-25 20:57
The use of objective testing in rehabilitation, performance or general health and well-being plays a crucial role. These tests provide concrete data points that guide individuals and their… Read More
2024-03-25 20:45
Metabolism is the process by which your body converts food and drink into energy. It’s a complex biochemical process that is influenced by several factors, including age, gender, body… Read More
2024-03-25 20:38
Hormones play a crucial role in virtually every aspect of our health and well-being, influencing everything from our mood and energy levels to our metabolism and weight. Fluctuations in horm… Read More
2024-03-25 20:35
Turning fitness into fun is not just a whimsical idea – it’s a strategy!
Let’s travel back in time.
Remember when “exercise” wasn’t a chore or a calendar… Read More
2024-03-25 20:22
Hey there, fitness enthusiasts! Today, we’re diving into a topic that’s not about the reps and sets but about syncing up with your body’s natural rhythm – the c… Read More
2024-03-25 20:13
Stress and Weight Loss
When we experience stress, our bodies release hormones like cortisol, often referred to as the “stress hormone.” Cortisol plays a crucial role in our fig… Read More
2024-03-25 19:47
Let’s get one thing straight: I’m not here to wag my finger at you and accuse you of gym blasphemy. Nor am I going to whisper sweet nothings about how your current gym routine i… Read More
2024-03-22 19:12
As primary caregivers of our families, it can become easy to get wrapped in the needs of everyone else around you. Before you realize it, an entire day has transpired, and you’re quite… Read More
2024-03-22 19:04
Let’s discuss body image – a topic that affects quite a bit of us in our journeys toward fitness and wellness. Not everyone is starting their journey in a place where they are a… Read More
2024-03-22 18:48
The Essential Guide to Hydration for Athletes
Every athlete, regardless of their sport or fitness level, must understand the importance of proper hydration. It is not merely about quenching… Read More
2024-03-22 18:40
The Power of Brutal Honesty: Turning Your Weaknesses into Strengths
Life is a continuous journey of growth and self-improvement. One of the most critical steps on this journey is acknow… Read More
2024-03-22 18:37
Exercise Will
ACTIVITY:
“I regret going to the gym, said absolutely no one.” – Anonymous
We are holistic beings…The more exercise you get, the better sleep you… Read More
2024-03-22 18:21
5 Things to Do to Have a Better Relationship with Food
“We are the only species on the planet that is absolutely clueless to how to thrive in our physical environment.” – W… Read More
2024-03-22 18:04
Combating Mental Health Challenges: The Power of Exercise, Nutrition, and Sleep
Living with mental health issues such as Borderline Personality Disorder (BPD) and Attention Deficit Hyperact… Read More
2024-03-22 17:52
Cardio training is a key part of any workout routine, but many people have a love or hate opinion about it. Some people dislike it so much that their hearts are beating faster from only read… Read More
2024-03-22 17:04
Power of Exercise: A Gateway to Metabolic Flexibility, Hormonal Balance, and Blood Sugar Stability
As the fitness world continues to evolve, a concept that is becoming more frequently used i… Read More
2024-03-22 15:46
Tips for Boosting Your Self-Confidence
Living with low self-confidence and struggling with body image can be challenging, impacting various aspects of your life. The journey to change may se… Read More
2024-03-21 19:58
Right, can we just appreciate for a minute it’s already March 24…. Where have the past 3 months gone?
This is exactly why I reiterate this point each and every week. Staying co… Read More
2024-03-21 19:43
When it comes to weightlifting workout plans, Push, Pull, Legs (PPL) is a popular and effective training split that targets all major muscle groups. This workout plan is structured around t… Read More
2024-03-21 19:06
Here are ten symptoms of dehydration you should pay a closer attention to:
1. Hammer Head:
That feeling of a tiny construction worker inside your head, hammering away at your sk… Read More
2024-03-20 22:03
Protein is often hailed as the building block of life, and for good reason. It plays a crucial role in various bodily functions, from building and repairing tissues to supporting immune fun… Read More
2024-03-20 21:44
Hydration Hacks: 10 Effective Ways to Drink More Water
Staying hydrated is essential for overall health and well-being, yet many of us struggle to consume an adequate amount of water daily… Read More
2024-03-20 21:14
We often take our feet for granted, neglecting them until pain or discomfort forces us to pay attention. But these hardworking wonders deserve more than just the occasional soak. They are… Read More
2024-03-20 20:45
In the realm of strength training, three exercises stand as the cornerstone of building raw power, muscle, and overall fitness: the deadlift, squat, and bench press. Each exercise targets k… Read More
2024-03-20 20:28
Introduction
The decision to pursue a fitness journey fueled entirely by plant-based nutrition is a commendable and increasingly popular choice in today’s health-co… Read More
2024-03-20 15:20
Understanding how health factors shape your fitness journey is crucial!
Health Factors that influence a woman’s lifestyle:
Pre-menopause
Menopause
PCOS
PMS
Other Factors that can impac… Read More
2024-03-20 14:43
As a trainer, doing my own research on protein’s role in the human body, particularly focusing on recovery post-exercise, it’s paramount! It helps me understand the intricacies… Read More
2024-03-20 14:25
Everything functions, but not indefinitely. Embracing diversity is key to maintaining excitement and progress in a workout regimen. When you change a workout or training session, you challe… Read More
2024-03-20 14:17
Functional Anatomy 101
To start things off, let us get a basic understanding of the musculature that surrounds the hip joint as well as 2 of the basic functions.
Above you can see 3 positio… Read More
2024-03-20 14:03
Unlocking the Power of Nutrition: The Essentials of Protein, Carbs, Fats, and Yes, Even Alcohol
Nutrition isn’t just about eating, it’s about fueling your body with the right el… Read More
2024-03-20 13:55
The Holy Trinity of Motion: Strength, Mobility and Control
Have you ever wondered what makes the body move like a well-oiled machine?
According to the wise words of Dr. Arash from the Preha… Read More
2024-03-18 19:46
You made it through nine months of creating a new human and now you have brought forth this little miracle into the world. It definitely wasn’t easy, and depending on how active you… Read More
2024-03-18 19:37
In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life, often neglecting our own well-being in the process. However, prioritizing self-ca… Read More
2024-03-18 19:32
The Vital Role of Muscle for Longevity
Muscle, often overlooked in discussions about health and fitness, plays a crucial role in maintaining overall well-being, especially as we… Read More
2024-03-18 19:22
High-rep exercise training offers a multitude of benefits, including improved muscle endurance, metabolic stress for hypertrophy, joint health, enhanced muscle conditioning, mental toughnes… Read More
2024-03-18 19:15
You know, when people glance at someone like me, a trainer, they might think, “Oh, it must be a walk in the park for him.” But let me tell you, I’m not here for the applau… Read More
2024-03-18 18:34
We’ve all seen that one dude wearing every possible piece of gear just to quarter-rep a 135 back squat… Believe it or not, gym gear actually can be beneficial when utilized in… Read More
2024-03-18 18:13
Steamed vegetables offer a nutritious and flavorful way to enjoy the natural goodness of various produce. This simple cooking method preserves the vitamins and minerals while maintaining a… Read More
2024-03-18 18:08
Everyone in my Training Sessions has heard me speak about this, so let’s dive deeper into it.
Muscle fibers play a crucial role in the functioning of the human body, facilitating move… Read More
2024-03-18 17:54
Tips for Building Muscle
1. Excessive warming up
I was guilty of this myself. I warm up the whole body before my push day; although it is not bad, we can usually save time with our workout… Read More
2024-03-16 13:12
Maintaining motivation to consistently go to the gym can be a challenging task for many individuals. However, several effective strategies can help individuals stay motivated and committed… Read More
2024-03-12 22:13
The term “dad bod” has become a lighthearted way to describe the slight physique changes that often accompany fatherhood. However, if you’re looking to reclaim your fitnes… Read More
2024-03-12 19:51
The concept of “calories in vs. calories out” is a fundamental principle in the field of nutrition and weight management. It refers to the balance between the number of calories… Read More
2024-03-12 19:24
Essential Exercises for Beginners: Your Guide to Starting Strong at the Gym
Entering the gym for the first time can be both exhilarating and overwhelming. With rows of equipment and machines… Read More
2024-03-12 19:16
The Power of Cold Immersion Therapy: Elevate Your Wellness Routine
Cold immersion therapy has become a social media sensation, but its benefits go far beyond viral videos. This article explo… Read More
2024-03-12 19:06
Nourishing the Woman Within
As women, our bodies are intricate tapestries woven with the threads of fluctuating hormones that guide us through various stages of life. From the onset of pube… Read More
2024-03-11 20:25
We all know the feeling of working your butt off all week to anxiously get on the scale with expectations of what your weight should be. This reading can dictate how many people feel for th… Read More
2024-03-11 20:11
Expert Question: What is the biggest problem you have when it comes to your health and weight?
Client Answer: My biggest problem is the loose skin that I have developed on my stomach… Read More
2024-03-11 20:11
In the realm of fitness, there exists a form of exercise that requires nothing more than the weight of your own body and a strong dose of determination. Calisthenics, often overlooked… Read More
2024-03-11 20:07
Hey, champions! Today, we’re diving deep into the world of mindset – because let’s face it, the right mindset can turn mountains into molehills and dreams into reality. Wh… Read More
2024-03-11 20:06
When it comes to aging and longevity, diet plays a starring role in the narrative of our health. As we delve deeper into the science of nutrition, it becomes evident that what we eat, how mu… Read More
2024-03-11 20:06
We often carry the misconception that our memory should serve as a flawless vault, perfectly cataloging every detail, name, and task. However, neuroscience tells us our brains aren’t b… Read More
2024-03-11 20:05
Start Exercising: A Guide for Complete Beginners
Embarking on a journey to improve your fitness is a commendable decision that promises numerous benefits for both your physical and mental we… Read More
2024-03-11 20:05
Introduction: Unlocking the Secrets to a Successful Body Transformation
Achieving a successful body transformation is a goal that many individuals aspire to. Getting enough cardio, weight t… Read More
2024-03-11 20:05
Even though it sounds like the fat cell (also known as an adipocyte) would “move into the muscle cell to be burned” when you “lose” body fat, it doesn’t. Unfor… Read More
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